May Workouts: Functional Strength Exercises to Boost Your Power

Life is hectic. We get it. But that doesn’t mean your workouts should suffer. That’s why this month’s WODs—which focus on functional strength—can all be done in 20 to 30 minutes (including the warm-up!). Functional strength training is all about training for movement, not muscle. And it’s exactly the kind of preparation you need for obstacle course racing, where you’ll be constantly confronting different challenges.

These daily circuits work total-body movement patterns and movement efficiency by mimicking the kind of moves you might need on the course or even in your day-to-day routine. They’re not super complex, so you can go into cruise control without sacrificing the quality of your workout. But they will train your muscles to react in certain ways, so that you don’t have to waste time thinking about your actions on the race course—you can just power through.

With this month-long, comprehensive program, you’ll be ready for summer races in no time.

Functional Strength Workout: Day 2

Goblet Reverse Lunge

Active stretching warm-up: Complete 1 set of the moves below.
Half-Kneeling Hip Flexor Active Stretch: 8 reps on each side
90s Stretch: 8 reps on each side
Posterior Hip Rock: 8 reps on each side
Kneeling Adductor Active Stretch: 8 reps on each side
Half-Kneeling Hamstring Active Stretch: 8 reps on each side

Power + Strength: Complete 3 sets of each circuit with a brief rest in between.
Crossover to Stick: 8 reps on each side
Tall-kneeling Overhead Slam: 12 reps on each side
Explosive Lateral Step-up: 8 reps on each side

Goblet Reverse Lunge: 8 reps on each side
Palm Plank Row: 8 reps on each side
Superband Lift/Chop: 8 reps on each side
Kettlebell-Racked Carry: 10 yards